Originally Posted by supercell

I train my legs with fewer exercises, sets and reps now but I use a lot more intensity, thats the key. Long drawn out leg workouts (or any workout for that matter) can be counterproductive to your recovery and gains.

Your training programme looks Ok to me but remember the following.....

I always tend to start with a compound movement as I find leg ext harsh on my knees so would rather do front squats, hacks, leg press first but do plenty of warm ups. I personally see ext as a finishing exercise and may put in 1-2 sets at the end once the main work has been done.

As a guy fairly new to BBing I would stick to the basics. Squats are great, so are leg press. For me leg ext dont really give me any size. If doing lunges make sure you have someone with a good eye watching over your form; there are SO many wrong ways to do lunges!!

As for hams, lying curls and SLdeads are a good way to go IMO. One is shortening the muscle, the other lengthening; perfect. Just make sure you stretch out once the workout is complete as this will also improve your gains and limit DOMS, helping recovery.

Your sets should be around 8-10 for quads and 6-8 for hams (inc warm ups) Hit them once every 7 days making sure that you schedule a day of (or 2) after training them. It puts a lot of strain on the nervous system doing legs so make the most of the recovery period and eat well and consistently to feed them what they need to improve.

Hope this helps

J